TEAMED UP TUESDAY Warm Up
2 Rounds
500m Row ( Partner will do sit ups )
10 Synchro Lunges
8 Synchro Burpees

Strength 15 minutes
Partner up and work on moderately heavy snatches, try to work to a weight that will be heavier than what you are using in the wod

20 Min EMOM
Partner1: 5 Snatches (RX 95/65)
5 pull ups
Partner 2: Dead Hang from the bar,
*** Partner 1 cant work unless partner 2 is hanging.
***Grip killer, be sure to use a hook grip on your bar.

Warm Up-
8 Minutes of partner warm up
1 partner bikes for a minute while the other partner does 10 air squats and 5 burpees

Strength-
Back Squat
2 sets of 10 with and empty bar then slowly build to 60 percent with a few more sets.

Then- on the clock at 60 percent or slightly less
every OTHER minute on the minute perform 8 (or 10 if you want a little more of a challenge) back squats, that will be 40-50 light-ish back squats in 10 minutes

Wod- ** Don’t throw your dumbbells. The bounce too far

40 cal bike buy in OR 40 cal row buy in OR 800m run buy in
Immediately into
5 Rounds
10 Toes to Bar (sub 10 toes to rig 10 knee raises or 15 sit ups)
14 DB Alternating DB snatches 70/50
10 Burpees

Partner wod.

76 Air Squats
76 Dumbbell Push Presses (50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Medball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (50/30 lb)
400 meter Run with Partner

***Rest then complete this OPTIONAL finisher
5 minutes max bike cals

411 CrossFit (Devine, TX) designed “Yvonne” as a memorial partner WOD to honor Yvonne Zavala (41), a member who was struck by a truck and killed while assisting a fallen motorcyclist on the highway. The workout’s rep scheme is a nod to the year Yvonne was born (February 9, 1976).

The original post said: “With heavy hearts, 411 CrossFit would like to invite members as well as non-members to participate in “Yvonne,” a Memorial Partner WOD in honor of Yvonne Zavela. Yvonne was a member of the 411 CrossFit community who we all enjoyed being around. We can all agree that her smile and positive attitude never went unnoticed with all the coaches and members whom she encountered. Although it is with grief and sorrow that we have lost such a beautiful, selfless person, this will be our way of celebrating her life and memory.” The workout was first performed at a memorial event on August 2, 2017.

Among those who were killed by the truck while assisting the motorcyclist were Yvonne, Ernesto Perez (36) and Eloyed Castro (47).

8am Endurance
8 by 400 meter sprints with 90 seconds rest between.
(may sub out rowing for running but do 10×400 with 90 second rest)

9am- mobility

10am
Switch it up today. Nice long single person workout. Simple and effective.
500m Row
40 Wallballs
1000m Row
80 Wallballs
500m Row
40 Wallballs

Warm up-
3 rounds
200 m run
10 Overhead squats with PVC
10 push ups

Barbell EMOM
6 Snatch High Pull
5 Hang Power Snatch
6 Power Snatch Balance
5 Power Snatch

ST: Power Snatch 3×2 70% 3×2 75% 2×2 80%
At least 3 or 4 sets to warm up to your 70

5 Rounds
7 DB Clusters (RX 70/50)
7 Bar Muscle Ups (sub chest bar pull ups, pull ups, assisted pull ups)